Its the final post for SDiaries Wellness Month, and I hope you've all enjoyed finding out many options into how to create more wellness into your life, not just on the outside, but focusing more on our body and mind!
Its amazing what little changes this can do to our daily mindset and motivation for the day.
To finish off the month I have the final part to our Nutritionists Q&As that delve deeper into what we want to do know, prior, during and after menopause.
These questions really do relate to us all, and it sure is a topic we should all be prepared for.
Its our wellness after all…
Its amazing what little changes this can do to our daily mindset and motivation for the day.
To finish off the month I have the final part to our Nutritionists Q&As that delve deeper into what we want to do know, prior, during and after menopause.
These questions really do relate to us all, and it sure is a topic we should all be prepared for.
Its our wellness after all…
Is there a one-stop diet plan for menopause?
No, there isn’t. Every woman has her own unique hormonal journey plus there are other factors that need to be taken into consideration when looking at hormones. For example a history of stress, or trauma, the impact of certain medications such as the contraceptive pill and antibiotics, and general life style such as alcohol consumption and nutrition all impact the transition to menopause.
Should I take other peoples advice when it comes to menopause tips?
Yes and no. Take specialist advice but not one from friends etc. because hormonal imbalance is different for each of us and it needs to be treated in that way too. For example a woman maybe suffering with hot flushes and dryness, one person may recommend that she eats lots of green vegetables but for the woman who is dry eating lots of green vegetables is likely to dry her out even more, so she needs to eat them in moderation.
When should I start incorporating the nutrition guidance into my life?
Before or during menopause? Before! Why before you hit menopause, I’d say in your late 20’s and 30’s. Hormonal imbalance can happen at any age and if its left to its own devices things will get out of control. It can impact fertility and later on perimenopause and menopause and beyond. Not only that our hormones isn’t just about our fertility status it also tells us about our health and wellness.
What sugar cravings can I swap into my diet when cutting down on sugar?
Its so interesting, sugar cravings particularly around the time of period is presumed to be normal but its not, and also during menopause, what it shows is that there is your blood sugar is not balanced, and over time it will lead to hormonal imbalance. So the best thing to do is to eat often, try eating every 3-4 hours throughout your cycle (28 days), increases your protein intake particularly around breakfast, try not to skip meals and increase your vegetables. You may want to pay attention to your gut health too.
Should I be doing certain gym classes or exercise during menopause?
The changing hormones for women is a time of internal stress so most women may feel tired and lacking motivation to hit the gym but there are great benefits to be had. I’d recommend trying a short 10-15 HITT exercise class either at home of at the gym. Women also need to increase their muscle density because this helps with weight management; also it helps to protect bones and impact sexual desire. We also need a bit of impact too for bone health so you could try skipping for 10-15 minutes. Getting hot and sweaty is great for the peri menopause or menopausal woman.
Menopause has made me gain excess belly fat, are their any exercises to shift this?
There are several reasons why you may have gained weight around the middle. One is due to having high levels of oestrogen. The worse thing is that when we are stressed, cortisol converts testosterone to oestrogen which means we have an excessive amount of oestrogen floating around our bodies. Its all about balancing progesterone and oestrogen. Too much oestrgen equals belly fat... But in answer to your question, you will benefit increasing your muscle density. Doing exercises such as squats, lunges and press ups that target the whole body and not just the abdominals as you’ll burn fat quicker.
I recently heard cutting down on meat could help through the menopause, is this correct?
It really depends on you. There isn’t a one size that suits all approach. Some women thrive on being a vegan or eating less meat and others don’t. I think it’s great to listen to your body, as “she” often knows best but something women struggle eating meat because a lack of digestive enzymes and stomach acid. One’s we improve digestion clients find they can tolerate eating meat and symptoms decrease considerably.
Should I be eating smaller and more regular when going through menopause?
I don’t believe in restricting foods but if each of your meals are nutrient dense then you don’t need to worry about portions sizes, you’ll feel nourished with every mouthful and therefore satisfied.
Soy is said to help with oestrogen levels, should this be something to swap or add to my diet?
No not at all. There is compelling research which suggest that eating can actually be harmful for women because the soy products we have in the UK is heavily proceed and therefore harmful. I personally don’t recommend it to my clients, but instead, I’d say if you are low in oestrogen, then try and eat more phypnoestrogens, which are plant based foods that mimic oestrogen in the body.
Is it a good idea to keep track of changes through the menopause, to help me change/adapt what my body is telling me?
It’s a good idea to keep on track of your hormones throughout your life’s journey and not just the menopause. Our hormones start to change around age 35 however, when I was 35 menopauses was the last thing on my agenda. But I think if women start to understand the role of each hormone and when in the cycle one is dominate than the other then we’ll now when things start to change. Why wait until things are so out of control and its hard to make sense of what’s happening. I take my morning body temperature every morning and I have done for the past three years. It tells me where what phase I am in my cycle and also about my thyroid health, its empowering to know what’s happening on the inside and I can keep on track and adjust my nutrition, supplements etc. accordingly. That way I’m in control of my hormones and no them controlling me. I think that’s empowering!
How interesting and helpful were those answers!
Fitness, Health and Suppliments are so interesting when it comes to our wellness, and just eating clean and balanced makes such a difference on how we feel.
BUT we are all different and all our bodies react differently to foods and regimes, so don't copy others just because it works for them.
Trial and error with your own health, its amazing how interesting and exciting this topic becomes when you find whats right for you!
Thankyou so much for tuning in to Wellness Month here on SDiaries.
I know this has helped quite a lot of you from the response i have had, and its great to know that you are all focussing on yourself more and doing things to make you happy.
I love sharing overall wellness with you all, as its not only about how we look.
Although confidence with makeup and skin has a massive effect on how we feel on a daily basis, but don't let it pressure you.
Do whats right for you.
I have had a special Wellness Month offer for my original 'Temptress' Makeup Lesson.
HALF PRICE until the end of June.
So if you are interested in doing a 1-1 makeup lesson, which is personalised to your skin and features I can help you enhance your skill and look by teaching you what it right for your face only.
You will take away a full FaceChart and Product List after the lesson.
If you would like to get this offer, please contact me before the 30th June to claim this current price, it can then be redeemed within 3 Months!
Love Sophie xx
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